Ouch. Anyone who has suffered from back pain will know the miseries of a sore back. Every movement is uncomfortable... you try to redeem yourself with a cup of tea, and just lifting the kettle can be enough to trigger the pain or a nasty twinge. What on earth is going on? Back pain is THE largest reported reason for workplace absence in the UK and US... there is clearly a lack of appropriate care to address back pain before it becomes a serious debilitating problem. Here are my three steps of advice which could help to get you on the road to recovery!
Step One: Understand back pain as part of a bigger picture
In understanding and nurturing the health of our back, we must take a holistic approach. This means having an appreciation of ourselves as a complete whole, not a sum of mechanical parts working independently of each other. Stress anywhere in the body will affect your whole. Backs are a beautiful but complex structure of support and movement for the body. If you've had a back pain for longer than 21 days and unsure about when it really began then it is a chronic issue that most likely developed as the result of cumulative small traumas/stresses, sustained over time. the locum of pain is not always the cause of the problem. Inadequate posture can be to blame, as can certain repeated activities on muscle that is too weak to support your movement. Chronic muscular pain can be seen as an imbalance that has developed by putting stress on certain joints and gradually pulling yourself out of healthy alignment.
Step Two: Take responsibility for it
Become your own detective and take a critical look at your life. It is time to develop an awareness of your tendencies on a day to day basis. Is something in your life out of balance? Keep positive - know that it is never too late to make significant improvements by tweaking the way that you support yourself.
You are the expert! Begin by asking yourself these questions.
- What does my posture and the way I move say about me?
- Do I feel as flexible as I would like to be?
- Can I freely move my head, shoulders, arms, hips and legs?
- Do I tend to favour one side of my body? (like carrying a bag on one shoulder / a child on one hip / or lean on one leg whilst standing?)
- Does my diet provide the essential nutrients needed for restoration and repair?
- Do I allow myself adequate rest and relaxation needed for restoration and repair?
- Do I get enough quality sleep?
- How is my emotional life? Do I feel there is enough support around me?
- When does the pain come on? Is it when I am stressed or tired?
- Is there a nearby holistic therapist or physiotherapist that could help?
Step Three: Take Action
Pain is an important message that something needs to change. It is a call to action.
- Find a suitable bodyworker/massage therapist. Bodywork can be very effective pain relief, by soothing nerves, loosening connective tissue, taking pressure off of irritated nerves and joints, and also providing relaxation to calm the mind. This release can dramatically improve the integrity of your body's natural movement and improve your self awareness. As there are a myriad of therapy styles and approaches out there - you will need to ask around for recommendations, and trust your instinct. Most importantly, find a therapist that you get on with and feel comfortable with. Then make a regular commitment to treating yourself. At the very least once a month is a good tonic.
- Make a daily commitment to healthy, conscious movement - Try Yoga, Pilates, Martial Arts. Consider having one to one tuition/guidance with an instructor (many will come to your home), to work at your own pace and provide extra consideration to your body type. Or if time and resources are limited - use YouTube! Be careful, breathe, and go at your own pace. Learn to enjoy your body - when you have pain-free time, use it well. Doing a little every day is the way - not just one hour once a week. This will make the next three actions all the easier.
- Build balance. A body which can balance well is more able to deal with instabilities. Developing balance will provide graceful support. Stand on one leg whilst on the phone and whilst brushing teeth. Do this yoga tree pose as often as you can. It will get easier with practice
- Build strength. A strong body is more able to support its own weight. Strengthening the core muscles will take pressure of the back. If you are overweight, consider how this may be affecting the load and burden on your back.
- Build flexibility. A flexible body is more able to bounce back and has a wider range of movement. Take the time to gently stretch out several times a day - particularly after sleep, and before and after work.
- Relax. Stress makes all pain worse. There is sometimes a link between feeling unsupported and having back pain. Did you know that emotional state can change your posture and movement? We can all picture what happens to the body when one is down or depressed. Stand tall with head held high. Allow yourself time to take care of your own needs. Treat yourself to long hot baths, and ample time for relaxation.
Wishing you health and happiness!
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